PCOD/PCOS Diet
Understanding PCOD
Patients suffering from polycystic ovarian disease (PCOD) have multiple small cysts in their ovaries (the word poly means many). These cysts occur when the regular changes of a normal menstrual cycle are disrupted. The ovary is enlarged; and produces excessive amounts of androgen and estrogenic hormones. This excess, along with the absence of ovulation, may cause infertility. Other names for PCOD are Polycystic Ovarian Syndrome (PCOS).
Most of the women who have PCOD/PCOS are overweight. When they try reducing weight, a normal weight loss diet will not work out effectively. The cravings are different.
The insulin rise and drop is different for PCOS. So the type of diet followed must be different. It should be like having some sweet things in diet to satisfy craving. At the same time, carbs should not be more. Hence the diet should be tricky.
If you are a coffee lover or chicken lover, it will be really very difficult for you to follow this diet. But there is no other go. For those who have PCOD weight loss itself is a great challenger and better sacrifices a few of your favorites.
I have tried in all possible ways to include some tasty items for you. In fact this is the diet I am following myself. If you ask my opinion, yes, I am able to follow this diet with 20 minutes of cardio combined with Yoga for PCOD.
You can reduce 1 kg a week, if you follow this diet.
Some General Tips
Drink 3 to 4 liters of water. Although it is tough in this winter, we can never achieve a weight loss without drinking enough water.
Cook using gingelly oil or olive oil, cold press coconut oil
Avoid dairy products other than curd
Avoid red meat.
Avoid beans and corns
No Restaurant or Hotel Food
Now let us see the sample diet chart or PCOD Diet Plan. It will be with more proteins and less carbs.
Sample Menu Plan for PCOD (Indian Diet) By Expert Pune Based Nutritionist
Early Morning
1 tsp. Moringana powder in 1 cup water
10 soaked almonds
Breakfast Include any one from the following option
2 idlis with flax seeds idli powder
or
1 cup of Millet Porridge
or
1 cup of Oats with Skimmed Milk and banana
or
Smoothies with Chia Seeds or Flax Seeds
or
1 wheat bread toast with apples
Mid-Day Snack
Guava or Gooseberries
Lunch any one from the following option. Strictly no rice.
Brown Rice Recipes with Chunky Vegetable Side Dish
or
2 Chapattis with Dhal and Vegetable Curry made with less oil
or
Any healthy Soup + Salad with a piece of toasted bread
Evening Snack
Coffee or Tea with Half tea spoon Sugar and
Roasted makhana
Dinner Include any one from the following option
Nachni porridge
or
Quinoa Recipes
or
1 Jowar roti with Paneer Vegetable
or
Grilled Fish or Organic Chicken with Sauted Vegetables
So, now that you have a clear idea about the PCOS foods to eat and avoid for promoting effective PCOS management and controlling weight gain issues, plan out a low GI diet accordingly and lead a happy and healthy life without worries. We have different diet plans for different medical conditions. For further such Diet charts contact us & live Swasthlife.
By:
Sejal Shah ( About Her)
Expert Nutritionist
www.swasthlife.com
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